Izinhlelo zokuqeqesha amandla zidinga ukulungiswa okuqhubekayo unyaka wonke noma ungase uzithole unamathele e-rut futhi uhlasele ipulazi. Uma ungumuntu omusha wokuqeqesha amandla, ungathola ukuthi uqina ngamandla ngokushesha, bese-ke ngokuzumayo, uzitholela ephethini lokubamba.
Loluhlobo lwethaka ngokuvamile lwenzeka ngemva kwezinyanga eziyisithupha zokuqeqeshwa kwesisindo. Phakathi nezinyanga zokuqala zokuqeqeshwa, cishe uzokwenza amanye amandla amakhulu athola ukwenza okufanayo. Nokho, maduzane, lezi zindleko ziqala ukuphuma. Ukuze uqhubeke wenza izinzuzo, kuzodingeka uguquke amasu akho okuqeqesha futhi uqonde izimiso eziyisisekelo zokubeka isimo.
Yiqiniso, kukhona okumele kuthiwe ngokugcina impilo, kanye nezikhathi phakathi nonyaka wokuphumula nokuphumula. Kodwa uma ungenzi amandla azuzayo ongathanda, kukhona amathiphu namasu ongawafaka kumsebenzi wakho wokuzivocavoca. Nazi izindlela ezinhlanu ezivivinyayo nezokweqiniso ukuthi abaqeqeshi batusa abagijimi abafuna ukuphuma epulazini lakho.
1 - Ukwandisa Ukuqeqeshwa Ukuqina
Enye yezindlela ezilula zokuphumula epulazini lakho ngokwenza imisipha yakho isebenze kanzima , kunokuba idlule isikhathi eside. Kuleli phuzu ekuqeqeshweni kwakho, kufanele uzame "isisindo esiphakeme - ubuhle obuphansi" kunokuba "isisindo esiphansi - ukubuyela phezulu". Ukube ubuke uphakamise amasethi amathathu we-10-12 reps, wehla ku-1 isethi ye-6-8 reps. Hlala ufudumala imizuzu engu-5 kuya kwezingu-10 ngaphambi kokuphakamisa uphakamise ukuhamba kancane nokulawulwa ukuze uthole okuningi kokuphakanyiswa ngakunye. Ukunciphisa isisindo nokusebenzisa umfutho emhlane wakho nasemilenzeni awunamandla okwakha amandla emisipha ehlongozwayo.
2 - Vary Exercises Yakho
Ukuphazamisa imishini yakho noma ukuzivocavoca (ukuqeqesha okuphambene nomzimba) kuzosebenza imisipha yakho ngendlela entsha futhi kukusize ukuthuthukisa amakhono amasha. Uma uhlale usebenzisa imishini, zama izisindo zamahhala noma ibhola lemithi ukuze ushintshe. Uma usebenzisa i-bench press for the chest, qalisa ukwenza amaphuzu esikhundleni salokho. Le ndlela entsha yokuqeqesha yenza ukuba usebenzise imisipha ngendlela ehlukile futhi uvumele imisipha ye-Stale ithuba lokuphumula. Igcina uhlelo lwakho luthandeka futhi luvuselela iphethini ehlukile yokuhamba kwe-motor unit.
3 - Shintsha i-Order yokuzivocavoca
Enye indlela yokuphuma epulazini ukuguqula ukulandelana kwezivivinyo ozijwayele ukuzenza. Uma imisipha ikhathala ngendlela ehlukile izokwazi ukuzivumelanisa ngendlela ehlukile, ivumela ukushintshashintsha kwamandla emisipha.
4 - Susa amanye ama-Exercises bese ungeza abanye
Kungase kube nokuzivocavoca okunye esimisweni sakho ukuthi usuvele uvele. Bheka isimiso sakho ngokugxila kokuzivocavoca okungadingekile noma okungajwayelekile. Ungase ucabange ukuhlela iseshini noma ababili nomqeqeshi womuntu siqu ongakunikeza ngezincomo zokwengeza noma ukususa izivivinyo onakho esimisweni sakho.
5 - Thola ukuphumula okuningi
Uma uqeqesha kanzima isikhathi eside kakhulu, ngokuqinisekile uzokushaya epulazini. Kungenzeka nokuthi uzohlakulela ukulimala. Ukuphumula okwanele nokutholwa kuyisici esibalulekile ekuqhubekeleni phambili enqubeni yakho yokuqeqesha. Abadlali abaningi bezemidlalo emhlabeni wonke baqeqesha ngesimo 'sokuphumula - ukuphulukisa'. Kungase kube nezikhathi phakathi nonyaka okufanele unciphise ukuqeqeshwa kwamandla akho ngokuphelele.
6 - Thuthukisa Ukudla Kwakho
Ukudla okunempilo kuzokusiza imisipha yakho yakhiwe futhi iphinde iphele ukusebenza kwakho. Ungathathwa yi-high protein hype. Amaprotheni adla ngaphezu kuka 2 gr / kg wesisindo somzimba ngosuku akwenzi lutho ekukhuliseni ukukhula komzimba.
Ama-carbohydrate yiwona osebenzayo oyinhloko yokuzikhandla kwemisipha, futhi akufanele anciphise noma agwenywe egameni lokusebenza. (bheka: Ukudla okuphezulu kwamaphrotheni kanye namaphrotheni kanye nokwakha imisipha ukuze uthole okwengeziwe ngokudla okunomsoco wokuqeqeshwa kwamandla).
Okokugcina, Uma uphahla ngaphambi kokuba ufinyelele imigomo yakho yamandla kufanele uguqule uhlelo lwakho. Cabanga ngokufunda Indlela Yokufeza Okuhle Kwakho .
Lezi zindlela zingakusiza futhi ukuba uphumule futhi uzikhumbuze izici ezibalulekile ekuthuthukiseni uhlelo lokuqeqesha oluphumelelayo. Ngokulandela izimiso ezinjalo, uzothola kulula ukunqoba izindawo eziningi zokuqeqesha